Lizard Pose or Utthan Pristhasana is an intense hip-opening posture that deeply stretches the hip flexors groin and hamstrings. The Sanskrit name translates to “extended lizard pose” which reflects the way the body appears to crawl close to the earth like a lizard.
In this pose practitioners begin in a low lunge position then move the front foot to the outer edge of the mat while lowering onto the forearms or keeping the hands on the floor. The back leg remains extended with the knee either lifted or resting on the ground. The pelvis sinks toward the floor creating an intense opening across the hip and groin of the front leg.
Lizard Pose is particularly effective for addressing tight hips resulting from activities like running cycling or prolonged sitting. It targets the iliopsoas muscle group which often stores tension and can contribute to lower back pain when tight. The pose also stretches the hamstrings and creates space in the sacrum.
Beyond its physical benefits Utthan Pristhasana is recognized in yoga therapy for its ability to release emotional tension. According to yogic philosophy the hips are considered a storage area for emotional residue particularly related to fear and stress. The deep opening facilitated by Lizard Pose can help release these stored emotions.
For practitioners who find the full expression challenging modifications include keeping the back knee down using blocks under the hands or forearms and reducing the depth of the stretch by maintaining a higher hip position.
